Mobilize, then:
finish with …
Three sets of:
200 Meter Run
Front Rack Kettlebell Squat + Single Arm Press x 5 reps (right arm)*
Front Rack Kettlebell Squat + Single Arm Press x 5 reps (left arm)
*Weight is athletes choice but keep it light. Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Please prioritize movement quality and focus on breathing.
A.
Ring Muscle-Up Prep
Every 30 seconds, for 4 minutes (2 sets) of:
Interval 1 – Snap Pulls x 8 reps (no swing)
Interval 2 – Supine Snap Pulls on Low Rings x 8 reps
Interval 3 – Pop Swing x 6 reps (tiny swing)
Interval 4 – Rowing Transition Lifter on Low Ringsx 6 reps
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Ring Swings x 5 reps
Interval 2 – Rowing Muscle-Up Transitions on Low Rings x 5 reps
B.
Take 10-12 minutes to build up to your opening weight for the squat clean and jerks, and then:
Against a 3:30 minute clock:
30/22 Calories of Assault Bike
3-5 Ring Muscle-Ups
Max Reps of Ground to Overhead in remaining time
Rest 90 seconds and repeat for a total of FIVE sets.
*Set 1: 185/125 lbs
*Set 2: 155/105 lbs
*Set 3: 135/95 lbs
*Set 4: 115/75 lbs
C.
Three rounds of:
Dumbbell Death March x 20 steps @ 30X1
Renegade Rows x 10 reps*
*Renegade Row = Push-Up, Row Left, Push-Up, Row Right